TERÇA
AQUECIMENTO
3x
– 20 mobilidade ombro box
– 20 mobilidade quadril box
– 20 perdigueiro
5x
– 10 swing
– 10 sit up rotação anilha
– 10 box jump
TÉCNICA
3x
– hollow hock
– zero escapula
Emom 5’
– 10 pull up butfly
Emom 5’
– 06 push press
WOD
For time
– 100m run
– 09 box jump over
– 09 Hang snatch dB
–
– 200m run
– 15 box jump over
– 15 Hang snatch db
–
– 300m run
– 21 box jump over
– 21 Hang snatch dB
–
– 200m run
– 15 box jump over
– 15 Hang snatch dB
–
– 100m run
– 09 box jump over
– 09 Hang snatch dB